Hi, and welcome to ‘Ask Claire’. This week Bridget from Heaton in Newcastle upon Tyne asks:
Hi Claire, I’ve been drinking cow’s milk all my life. I didn’t breastfeed for two of my children and gave them replacement milk. My daughter completely refuses to give my granddaughter, who is only one year old, cow’s milk!
She says rather than giving you calcium it actually ‘leaches’ calcium from your bones making you more likely to get osteoporosis. Is this true? Is cow’s milk good for your bones?
Claire says:
Hi Bridget,
You have certainly hit upon a hot topic there. Healthy bone nutrition is something I am continually asked about in our Team Valley clinic.
There are arguments for and against drinking cow’s milk and respected scientists seem to sit on one or the other side of the fence when it comes to what we should be drinking.
Though I have my own views on this, I do believe it is very much a personal choice and whichever you choose, you will almost certainly find evidence to back it up if you look hard enough.
In this post I will outline the main arguments for and against and allow you, Bridget alongside other readers, to make your own mind up. I’ll also include some links if you want to do some further reading.
Firstly, let’s outline why we need healthy bones and then look at the area most scientists, nutritionists and osteopaths in Newcastle agree upon:
Why do we need healthy bones?
Put simply, the healthier our bones are, the more we can maintain an active lifestyle, that is assuming we don’t have any other conditions that prevent this. Strong bones are also there to protect our brain and other important organs from injury.
And, if that wasn’t enough – important minerals such as calcium and phosphorus are stored in the bones which helps keeps them strong. They are released into the body when we need them for other uses.
Poor bone health can lead to conditions such as osteoporosis and easily fractured or broken bones.
What nutrients do healthy bones in children and adults need?
Most people know that you need a regular daily intake of calcium to strengthen your bones. Lesser known, perhaps is that you also need vitamin D.
Without vitamin D in your system, you will be unable to absorb calcium. Your bones can become weak, and maybe even break should you fall on an outstretched arm for example.
If you have any underlying conditions that affect how food is absorbed in your body (such as Crohn’s, coeliac disease or severe liver disease), your doctor or specialist should have advised which supplements to take to ensure you are still getting your prescribed daily intake.
Spending fifteen minutes a day in the sun without sunscreen (provided it is safe for you to do so) gives you the required level of vitamin D.
Other Vitamins and Minerals Needed for Strong Bones…
The following is not an exclusive list but are certainly the main elements that contribute to the maintenance of healthy bones:
Iron
Low levels of iron in your system have been shown to lead to lower your bone strength, though, if you are taking calcium try to avoid taking iron at the same time. Recent studies suggest that absorption of iron my be inhibited by calcium supplements.
Magnesium
People with the recommended intake of magnesium have a higher bone mineral density, which is integral in reducing the risk of fractures and other conditions such as osteoporosis.
Phosphorus
Most of the phosphorus in our body is stored within the bones and teeth, and is essential in the production of energy and many other chemical processes. Bone health is negatively impacted however, when the body can’t get rid of excess phosphorus.
If there is a build-up of phosphorus in the body, it can affect bone health, also worsen muscle and joint pain, and cause muscle weakness. High phosphorus can also affect the kidneys which excrete it, this may be a problem for those with a kidney condition.
Phosphorus is found in milk and dairy products as well as other calcium rich food sources.
Potassium
Potassium has more health benefits than we have time to cover here, however in regards to your bones, it helps to neutralise acid load and reduce the loss of calcium from the bones. Note that potassium is a salt and over doing it may increase blood pressure and increase the risk of kidney stones.
Zinc
Zinc helps to make the collagen which binds the parts of the bone together, particularly the phosphorus and calcium – making what is called a matrix. It is also crucial in the production of proteins and DNA. It aids your immune system and helps wounds heal, as well as being important for a good sense of taste and smell. Your body needs zinc, to grow and develop properly.
Vegetarians and vegans are often considered to be at more risk of lack of zinc and may be well advised to consume take a supplement if they are not eating a diet including plenty of wholegrains and dairy.
All these minerals are naturally present in both human breast milk and in cow’s milk.
Does Cow’s Milk Leach Calcium from Your Bones?
Yes it does. I can say however, that my own studies have led me to understand that the leaching of calcium from our bones comes more from overconsumption, which is common in our society. High protein foods, such as meat, eggs and dairy can cause an acidic environment in our bodies, leading to calcium being leached from our bones to help neutralise it. Therefore, this in my opinion is part of the argument for ensuring that we eat a healthy and balanced diet which contains all the nutrients we need. Our bodies are very good at digesting and mobilising nutrients and minerals when we treat it well, however as with all things when excessive demands are made then there will be a fallout at the other end – usually leading to some form of ill-health and sub-optimal condition.
The only question I have regarding giving cow’s milk to babies is about the age of the child. Cow’s milk should be avoided as a drink until age 1, this is because it does not contain enough iron for a growing baby and may be more difficult to break down in the tummy, it may also trigger a lactose intolerance and make baby unsettled and colicky. Please speak to a paediatric osteopath or other specialist for more information on feeding babies
Vitamins and Minerals in Cow’s Milk that Help Bone Development.
From those mentioned above, cow’s milk is generally recognised as being of high calcium content. Cows milk also contains the fat-soluble vitamin D. The level of fat-soluble vitamins does depend upon the fat content of the milk. The higher the fat content, the higher the vitamin level.
Cows milk also provides vitamins A, E and K, though vitamins E and K are only found in trace amounts and are not considered a major source of these vitamins.
As well as calcium, cows milk also contains the minerals magnesium, phosphorus, potassium and zinc.
How much Calcium do we need?
According to the NHS, adults need 700mg of calcium a day and babies less than six months old need 200mg of calcium a day.
The NHS list cows milk and dairy as very good sources of calcium. But they also say that you can get all of the calcium you need by eating a varied and balanced diet.
If you would like to research this further then click here: https://www.nhs.uk/live-well/healthy-body/food-for-strong-bones/
Cow’s Milk Compared with Human Breast Milk
Cow’s milk is not a substitute for breast milk. You should be using the formula milk which is age appropriate. Both breast milk and formula are designed to provide exactly the right quantities of essential vitamins and minerals.
I’d like to dispel a myth here too: many believe that a mother’s diet affects the quality of her breastmilk. Numerous studies have proven that if a woman is sufficiently nourished to carry a pregnancy to term, then her diet ought to be sufficient to provide nutrition for her infant.
I hope this information has helped you Bridget and you, the reader.
As stated earlier, the decision to drink or avoid cows milk is very much a personal one as an adult. I would suggest where possible to use organic milk, as this has much lower levels of medications such as antibiotics and hormones from a higher welfare animal (usually). There is plenty of research out there and very often traditional practice and the media promoting food fads can inhibit our ability to keep an open mind.
Whatever your preference, look to your own health and the reaction that you get from certain foods and let that, in the first instance, be your guiding light.
If you have any questions / comments about this blog or have a question you’d like to ask Claire, then please do so in the comments section below.
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